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Comparing Nutrients in 300 calories Cooked Brown RiceVS Brown Rice

Weight per 300 calories

Cooked Brown Rice
268g
Brown Rice
83g

Raw Medium-grain Brown Rice has 3.2 times more energy per unit of mass than Cooked Medium-grain Brown Rice, which is high in comparison to other foods. Cooked Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Brown Rice or Brown Rice?

Macros Ratio

Protein Fat Carbs

Cooked Brown Rice
8%
7%
85%
Brown Rice
8%
7%
85%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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2.3%2.22g
Fat
2.3%2.22g
2.22 gvs2.22 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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1.4%0.44g
Saturated Fat
1.4%0.44g
0.44 gvs0.44 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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2.18%0.035g
Omega 3
2.12%0.034g
0.035 gvs0.034 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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4.46%0.76g
Omega 6
4.48%0.76g
0.76 gvs0.76 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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48.4%63g
Carbohydrate
48.6%63g
63 gvs63 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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12.7%4.82g
Fiber
7.4%2.8g
4.82 gvs2.8 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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11%6.2g
Protein
11%6.2g
6.2 gvs6.2 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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22.8%0.27mg
Vitamin B1
28.5%0.34mg
Thiamine
0.27 mgvs0.34 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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2.47%0.032mg
Vitamin B2
2.74%0.036mg
Riboflavin
0.032 mgvs0.036 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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22.3%3.56mg
Vitamin B3
22.3%3.57mg
Niacin, nicotinic acid, niacinamide
3.56 mgvs3.57 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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21%1.05mg
Vitamin B5
24.7%1.23mg
Pantothenic acid
1.05 mgvs1.23 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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30.7%0.4mg
Vitamin B6
32.4%0.42mg
Pyridoxine
0.4 mgvs0.42 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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2.68%10.7μg
Vitamin B9
4.14%16.6μg
Folates and Folic Acid
10.7 μgvs16.6 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

2.68%26.8mg
Calcium
2.73%27.3mg
26.8 mgvs27.3 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
25.5%0.23mg
0.22 mgvs0.23 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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17.7%1.4mg
Iron
18.6%1.5mg
1.4 mgvs1.5 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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28%118mg
Magnesium
28.2%119mg
118 mgvs119 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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128%2.94mg
Manganese
135%3.1mg
2.94 mgvs3.1 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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29.5%206mg
Phosphorus
31.3%219mg
206 mgvs219 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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6.22%212mg
Potassium
6.53%222mg
212 mgvs222 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.18%2.68mg
Sodium
0.22%3.3mg
2.68 mgvs3.3 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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15%1.66mg
Zinc
15.2%1.67mg
1.66 mgvs1.67 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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5.3%195g
Water
0.28%10.3g
195 gvs10.3 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Cooked Brown Rice VS Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Brown Rice or Brown Rice?

Lets compare vitamin content per 300 calories of Cooked Brown Rice vs Brown Rice:

Comparing minerals per 300 calories for Cooked Brown Rice vs Brown Rice:

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: